You are now in the golden age of strength training. You know Schwarzenegger didn't start systematic bodybuilding training until he was 15 years old. Of course, the purpose of his training is bodybuilding, and the purpose of your training is to enhance the muscle strength of the whole body. Although the goals are different, the methods and means are the same, so don't worry about the saying that strength training at this age will hinder your height.

If you want to buy dumbbells, it is enough to buy a pair of 40KG dumbbells.

The basic principle of strength training: except for the abdomen, it is best to train in the same place at intervals of 48 hours, and abdominal training can be done at intervals of 24 hours. Don't train every day! The training weight should be 60%~80% of the maximum weight you can lift as the training weight, or 60% of the maximum number of times you can complete an action in a group. Usually, there are 4 groups in one action, and the number of free weights (lifting dumbbells, barbells, etc.). ) in each group is 8 ~12; Each group bears its own weight as shown above. Each strength training time shall not exceed 1 hour.

See the attachment for dumbbell training movements.

I recommend a primary strength training program for you, with a cycle of three days.

Monday

Chest and back (supine dumbbell push-ups, upturned birds, shoulder-lifting dumbbells, one-handed dumbbells with rowing)

Abdomen (abdominal rolling)

Tuesday

Shoulder, upper arm, forearm (dumbbell side lift, dumbbell arm lift, sitting posture wrist lift)

Abdomen (abdominal rolling)

Wednesday

Thigh, calf, lower back (squat, dumbbell weight lifting, heel)

Abdomen. (Abdominal rolling)

Dietary precautions:

Principle of muscle growth: muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.

Dietary suggestions are: adjust the diet structure and give priority to high protein, low fat and low carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.